11/20/17………..The Lifting Dead

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Warm-Up:

2 sets:
Bike (1 set) Row (1 set) x 1:00
Sandbag Bear Hug Carry 1 lap around pull up rack.
10 Hollow Swings
8 Air Squats
—————–
2 sets:
4 BTN Strict Press
6 BB Bent Over Row
8 Alt DB Snatches
:30sec Front Plank

Warm-Up Deadlift – x5:00

Strength Work:

A.1) Deadlift – x5,5,3,3,1,1…..@65-70-75-80-85-90% respectively.

A.2) DB Bench Press – 5×12

A.3) Pull-Ups – 5×8……scale with a band

*Rest as Needed*

B.1) DB Shrug w/ pause – 2-3×10

B.2) High Box Jumps – 2-3×4…..higher than WOD height

B.3) Bent-Over Raise w/ pause – 2-3×8…Light DB

*Rest as Needed*